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ietary

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pproaches to

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top

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ypertension, which is the name of the research study that looked at the effects of eating patterns on blood pressure. From this study came the DASH diet—a diet rich in fruits, vegetables, and low-fat dairy foods, and low in saturated fat, total fat, and cholesterol. This diet was shown to significantly reduce blood pressure. The DASH diet combined with a low sodium intake can reduce blood pressure even further.

In addition to helping you manage your blood pressure, the DASH eating plan is a healthy one that will help you
manage your weight
and possibly reduce your risk of other chronic diseases. For example, research suggests that women who follow the
DASH diet
can reduce their risk of
heart failure.

A registered dietitian can help design a DASH meal plan that will work for you. Check out the one-day sample menu below for an idea of what is in a DASH meal plan.

How Many Servings Do You Need?

Depending on your calorie needs, these are the number of servings of each food group you should strive for each day under the DASH eating plan:

Grains and Grain Products

Grains are rich in carbohydrates, which provide quick energy for exercise. If you choose whole grains, you will also get a good dose of fiber and several vitamins and minerals. Note that many bread products are high in sodium. It may be better to make your own salt-free bread or buy baked goods with reduced salt or baking powder.

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This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.